Workout Wednesday: Test Set!
Photo by Helen Cogan Photography!
Happy Workout Wednesday! This week is a test set to help you benchmark all the improvements you have been making by doing our Workout Wednesday swim sets every week! After doing a nice long warm up and a prep set you will be ready to rock the test set. It isn’t a very long set but it should hurt the entire time. Get ready to have some fun and push your limits! If you are a swimmer or triathlete, then you should try to do this workout every 4-6 weeks. How you perform will give you an idea of where you are at with your training and any cardiovascular improvements you have made over the last training block you finished. Don’t let your friends miss out so make sure you share this one with them!
Warm Up
1 x 200 Easy Swim with Front Snorkel
4-8 x 75 @ :10 rest alternate 50 drill/25 build
20 x 25 @ :05 rest fast kick with fins in streamline on your back
8 x 50 @ :10 rest build to 90% of max effort swim with paddles. Get ready to rock!
Main Set
10x100 @ :10 rest. These are as fast as possible!*
*Start your time when you start the first 100 and get a total time when you finish your last 100. Next, take your total time and subtract 90 seconds to get your total swim time. If you do this right, you will feel like you are riding the line between the threshold and anaerobic zones. If you want to get each 100 time that is fine but you should be most interested in your total time.
Cool Down
1 x 200 easy swimming focusing on technique and feeling good.